Weekly Olympic Weightlifting

Weightlifting W/C 18th November 2019

November 17, 2019

Session 1

Snatch

 

3 @ 55%

3 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x2

 

Strict press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

 

-       Based off push jerk/power jerk

 

Abs

 

If time allows

 

 

 

 

 

 

 


Weightlifting W/C 11th November

November 10, 2019

Session 1

Clean + Clean + Jerk + Clean + Jerk

 

1 @ 65% x2

1 @ 70% x2

1 @ 75%

1 @ 80%

1 @ 85% x2

 

Snatch Grip Push Press (BTN)

 

5 @ 50%

5 @ 55%

3 @ 60%

3 @ 65%

1 @ 70%

 

Abs

 

If time allows

 

 

 

 

 

 

Session 2<


Weightlifting W/C 4th November

November 3, 2019

Session 1

Power Jerk + Split Jerk

 

2 @ 50% x2

2 @ 55%

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85% x3

 

 

Clean pulls

 

3 @ 95% x3

3 @ 100% x2

 

 

 

 

 

 

 

 

 

Abs

 

If time allows

 

 

 

 

 

 


Weightlifting W/C 28th October 2019

October 27, 2019

Session 1

Snatch balance

 

3 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

 

Jerk dip & drive

 

3 @ 90% x2

3 @ 95%

2 @ 102%  x2

 

 

 

 

Bis and tris

 

Upright row

Barbell bicep curls

Strict press

 

12 x 3

 

Empty barbell

Sess


Weightlifting W/C 21st October 2019

October 20, 2019

Session 1

Power Snatch

 

2 @ 75%

2 @ 80 % x3

1 @ 85% x3

Front Squat

 

Up to 90% for 3 singles

 

 

Abs

 

 

 

 

 

Session 2

Power Clean + Split Jerk

 

2 @ 75%

2 @ 80 % x3

1 @ 85% x3


Weightlifting W/C 14th October 2019

October 13, 2019

Session 1

Hang Snatch

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

 

 

 

Snatch Grip Push Press (BHN)

 

5 @ 50%

5 @ 55%

3 @ 60%

3 @ 65%

1 @ 70%

 

 

Plyo

 

Seated box jumps

 

 

 

 

 

 

 

Session 2


Weightlifting W/C 7th October

October 6, 2019

Session 1


Clean and Jerk

 

2 @ 70%

2 @ 75%

80% x2 sets

85% x2 sets

90% x2 sets

1 @ 95%

 

No maxing out

 

Clean Shrugs

 

6 @ 85% x2

6 @ 95% x2

 

Work up to the weight

 

 

 

 

 

Accessory work

 

If times allows

 

 

 

 

 

 

 

 

Power snatch +

Snatch + OHS

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Snatch Pulls

 

3 @ 110% x 5

 

 

 

 

 

 

 

Abs

 

If time allows

 

 

 

 

 

 

 

Session 2


Weightlifting W/C 23rd September

September 22, 2019

Session 1

Clean from low blocks

 

2 x 20kg blocks

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x3

Clean pulls

 

3 @ 95% x5

 

 

 

 

 

 

 

Good Mornings

 

10 @ AHAFA  x4

 

 

 

 

 

 

Session 2

Snat


Weightlifting W/C 16th September 2019

September 15, 2019

Session 1

Snatch balance

 

3 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

Bent over rows

 

AHAFA

 

12 x 4

 

 

 

Abs

 

30 crunches

20 Russian twists

10 sit ups

 

x4

 

Session 2

Power Snatch

 

3 @ 65% x2

3 @ 70%

2 @ 75%


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